Thanks,

Drew

Also something I plan to cover later. Working on the book and an article for RenEx so don’t want to spend too much time moderating and responding to comments here right now. Almost everything people are asking about is either covered in Elements of Form (if it’s about performance) or in the next book (if it’s about programming).

Karthik

If a person wanted to perform a free weight trunk extension movement I would recommend a trap (diamond) or shrug (hexagon) bar stiff-legged deadlift. When I had the UXS built I got rid of our Olympic bar and power rack but kept the shrug bar for this reason. It will probably be the only piece of free weight equipment I keep after redesigning the UXS to incorporate trunk extensions.

An end stop is a device used to set the end point of an exercise to prevent lockout on compound pushing movements or provide a hard stop to perform squeeze technique against or both. The SuperSlow Systems and RenEx leg presses and many of the RenEx machines feature adjustable end stops.

So, it seems as if the back extension would be your preferred (and obvious) choice for a bodyweight version of an exercise used to address the lower back (and hamstrings as hip extensors AND in stretched position).

What would be your preferred choice for a freeweight exercise then; SLD or Romanian deadlift?

Oh, and just for clarification, in case anyone wonders how “advanced” I am, yet still getting challenged by the “3-min-10/10-tempo-bodyweight-only” squat; I am a 2-time bodyweight back squat squatter, so over 400lbs… SO, give the bodyweight squat its due respect!!!!

I was using a metronome app on the iPhone but deleted it. The metronome became too much of a distraction. See my comments to Eric on cadence counting.

No. Elements of Form is specifically about exercise performance, and not general programming. I will be writing about frequency here later as well as discussing it in detail in a future book.

We used a 10/10 cadence, and I was using a range of four to eight then, but use three to six now. Josh also uses it as his main method of training, although I believe he also incorporates static contractions on some exercises occasionally.

All comments on the site are moderated and I do not allow people to edit their comments after they’ve been posted to prevent link spam. If you want a correction made to something you wrote either e-mail me or write me a note in the comments and I will fix it for you.